Standard Class:

Tuesday
3:10-3:15- Warm-up
3:20-3:50-WOD:Groups of 4
2 rounds, 2 min at each station
50ft prowler push (225/185)
50ft kettlebell front rack walk (53/35)
Max calorie row
Max push-ups
Max calorie assault bike
Max pull-ups
*2 work at a time, except on prowler
3:50-4:00- 3 sets of hollow hold for time
4:00-4:05- Shoulder Mobility

Thursday

3:10-3:15- Warm-up
3:15-3:30- Deadlift: 5-3-1-1-1
3:35-3:55-WOD: “Rankel”
20 min AMRAP:
6 deadlift (225/155) (scaled: 155/95)
7 burpee pull-ups
10 kettlebell swings (2/1.5) (scaled 1.5/35)
200m run
3:55-4:05- Hip/Back Mobility

Advanced class:


Tuesday

Barbell Strength:
WOD: “Rankel”
20 min AMRAP:
6 deadlift (225/155)
7 burpee pull-ups
10 kettlebell swings (2/1.5)
200m run

Thursday
Barbell Strength:
WOD: “The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute, repeat for a total of 5 cycles.

Friday
Barbell Strength:

Gymnastic Strength
:
3:10-3:20-Tuesday Skill:3-5 sets, 3 reps of: 1 arch to hollow lat pull down, 1 arch to hollow pulldown into pull-up
3:20-3:30-Workout: Pull-up complex: EMOM for 8 min.
*Increase rep each minute until can’t complete within the minute

Beginner/Inter./Advanced
1 scap pull-up
1 lat activation
½ strict pull-up
1 strict pull-up

3:35-4:00– WOD:
2 rounds, 2 min at each station
50ft prowler push (225/185)
50ft kettlebell front rack walk (53/35)
Max calorie row
Max push-ups
Max calorie assault bike
Max pull-ups
*2 work at a time, except on prowler

Thursday:
Skill:Push-up
Workout:
4 rounds, rest 90 sec between each set
1 push-up
1 shoulder tap (R+L=1 rep)
2 steps to right
1 strict HSPU
2 steps to left
Return to start
*Increase each rep by 1 until you complete 3 of everything
WOD: “Rankel”
20 min AMRAP:
6 deadlift (225/155)
7 burpee pull-ups
10 kettlebell swings (2/1.5)
200m run

Friday
:
None

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